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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Mar 20:

activity # timemileskm+mload
  run/walk2 2:30:00 8.73(17:11) 14.04(10:41) 230359.3
  hike1 1:00:0060.0
  orienteer1 56:30 3.1(18:14) 4.99(11:20) 2157.3
  aerobics2 45:0090.0
  erg1 30:0060.0
  Nordic track1 30:0060.0
  weights1 30:0090.0
  stretch 1 15:0015.0
  Total7 6:56:30 11.83 19.03 232891.6

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Saturday Mar 20 #

9 AM

run/walk 1:30:00 intensity: (13:29 @1) + (21:58 @2) + (51:43 @3) + (2:50 @4) 8.07 km (11:09 / km) +138m 10:16 / km
ahr:125 max:158

On the trails at Clinton. I listened to a podcast in the second half, which helped the time pass quickly.

Friday Mar 19 #

Note

Ten years! Today is my 10 year anniversary of orienteering at least once a week! The streak started on 19-Mar-2011 (I use orange to show orienteering in my AP log):


My definition of orienteering is to find at least one control location on a map made for orienteering.

My shortest O week was this one: https://www.attackpoint.org/viewlog.jsp/user_246/p...
My longest O week was this one:
https://www.attackpoint.org/viewlog.jsp/user_246/p...
The most unusual was this one:
https://www.attackpoint.org/viewlog.jsp/user_246/p...

I haven't looked to see how many new countries or states I added in the past 10 years.

I'm most proud that I haven't been seriously sick or hurt in the past 10 years. I wonder how long I can keep going?
9 AM

hike 1:00:00 [1]

I volunteered today at the drive through vaccination clinic. I was on my feet for 7 hours, walking back and forth on concrete. So now my legs are really achy, so I'm giving myself credit for an hour of exercise.

It was fun to volunteer at this "second shot" clinic. Almost everyone was in a really good mood.

Thursday Mar 18 #

erg 30:00 [2]

Nordic track 30:00 [2]

Wednesday Mar 17 #

aerobics 30:00 [2]

weights 30:00 [3]

Workout 7: 3 rounds each
1A: Goblet Sqt x 10 w/ Hold (20)
1B: Squat Jump x 12
1C: DB Bent Over Row w/hold x 10 (20)
2A: Single Leg Ft. Elev Glute Bridge x 12 @
2B: Standing Long Jump x 10
2C: Incline Push-up (Slow down fast up) x 12

Tuesday Mar 16 #

4 PM

run/walk 1:00:00 intensity: (10:10 @1) + (25:04 @2) + (23:59 @3) + (47 @4) 5.97 km (10:03 / km) +92m 9:20 / km
ahr:118 max:152

Hit n Hilly Loop. I had no energy today and walked 90% of this.

Monday Mar 15 #

aerobics 15:00 [2]

stretch 15:00 [1]

Sunday Mar 14 #

11 AM

orienteer 56:30 intensity: (2:13 @1) + (7:46 @2) + (46:31 @3) 4.99 km (11:20 / km) +2m 11:18 / km
ahr:128 max:145

Riverfront, training course set by Mike Shifman. This was the second course Mike S designed for us, and it had some controls in common with the first course, but it was still fun because I love this area. The map looks funny because our printer ran out of yellow ink half way through printing the page.

I slogged through the open fields. The are full of stubble and I trip often. It's hard to keep up a running pace. I walked most of the time today because my legs were tired from yesterday.

I wanted clean navigation today, so I worked hard to stay focused and concentrate. I did a good job of reading ahead and checking off features. I was pleased to see that I found 2 correctly (after I loaded my GPS track) because there are lots of subtle ups and downs in this area that are too small to be mapped but which confuse me all the time.

I only wanted to be out an hour, so I cut the course short. I finished just as the rain started to get heavy.

2021-03-14_Riverfront route

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